One of the most common causes of patellofemoral knee pain is actually hip weakness. Most often, running/walking will not improve muscle weakness. Instead, the body finds a way to compensate which can further worsen the problem/pain. A “step test” is a quick way to check if hips and knees are working well together for proper mechanics. Decreased flexibility of the quadriceps can increase patellofemoral compression and lead to increased anterior knee pain.
Exercises demonstrated which could help you!
4 inch step up/ down forward
Standing hip abduction
8 inch step test